Cha Cha Chocolate-Hazelnut Chia Pudding

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Ch-Ch-Ch- CHIA!

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I bet you didn’t know that the same little seeds sprouting from your chia pet are actually MAGICAL seeds…

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Don’t laugh.

It’s true! (Plus they make a heck of a dessert…did you see above?).

Chia seeds are chock full of amazing health benefits. And that’s exactly why they have been a SECRET SUPER-FOOD primarily known among the health and fitness savvy for years…

UNTIL NOW!

These little miracle seeds are finally becoming more mainstream now that health conscious people everywhere have discovered their fabulous health benefits…but what is it exactly that makes chia seeds so unique?

 

Well, I’ll tell you!

But first off, let’s start with a brief history lesson :) .

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Photo Credit: www.christinacooks.com

Native to Guatemala and both the southern and central parts of Mexico, chia (Salvia Hispanica) is a flowering plant that belongs to the mint family. The chia plant is harvested for its highly nutritious, multi-colored, and speckled seeds. Evidence suggests that these seeds were used as far back at 3500 BC! Before the Spanish Conquest of Latin America began in 1519, chia seeds were a vital crop and food source for the Aztecs and Mayans because of their incredible stamina and energy-providing abilities. In fact, it is believed that Aztec and Mayan warriors and runners were able to sustain themselves on just a handful of these little seeds a day! It is quite fitting, then, that the name ‘chia’ is derived from the Mayan word for ‘strength’.

The Aztec and Mayan civilizations regularly consumed chia seeds either on their own, by grinding them into flour, drinking them mixed with water, or pressing them for their oil. Unfortunately, after the Spanish Conquest of Latin America, chia plants disappeared for about 500 years. This was because the Spanish settlers prevented the practice of any native traditions, including the farming of native crops. Instead, the Spanish used the natives’ land to harvest their own crops (namely barley and wheat). However, some chia plants did survive as a minor crop in Guatemala, Mexico and Nicaragua– and now, years later, THEY’RE BACK!

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Health Benefits of Chia Seeds:

  • They deliver the maximum amount of nutrients with the least amount of calories.
  • Chia seeds have 2x the protein of any seed or grain.
  • They have 3x as much iron as spinach.
  • Chia seeds increase stamina and energy over long periods of time (they are becoming a favorite among marathon runners!)
  • They can aid in weight loss (chia seeds absorb up to 7x its weight, and expand to curb appetite/make you feel full).
  • They are rich in alpha-linolenic acid, also known as ALA.
  • Chia seeds can reduce overall cholesterol and increase good cholesterol (HDL)
  • They are heart-healthy in that they have one of the most concentrated sources of Omega-3 than in any other food (even salmon).
  • They also contain high amounts of Omega-6 (both Omega-3 fatty acids and Omega-6 fatty acids cannot be made internally and must be obtained through diet).
  • They contain the essential minerals such as sodiumphosphoruspotassium (2x as much as bananas), manganese, and calcium (5x more than in milk!).
  • They are FULL of antioxidants (3x as much as blueberries!).
  • Chia seeds have 11 grams of dietary fiber in one ounce (the soluble fiber improves digestion and helps to reduce glycemic spikes)
  • They do not need to be ground like flax seeds in order to reap their benefits.
  • Chia seeds have a long shelf life and do not spoil as quickly as other seeds (like flax-seed).
  • They soothe heartburn and calm the digestive system due to the gel-like substance they form when mixed with a liquid (this is especially helpful for people with IBS).
  • Chia can relieve itchy skin (in oil form)
  • They can help to balance blood sugar/prevent glucose spikes

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But the BEST part of all? You can use chia seeds to make a DELICIOUS and HEALTHY DESSERT!

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When chia seeds are soaked in water and sit for about 20 minutes, they form a jelly-like substance. The soaked chia is perfect to use as an egg-replacement (1 tablespoon chia seeds + 3 tablespoons water), as a drink (chia fresca), or (my personal favorite!) as a PUDDING! (You can also toss chia seeds on salads, in protein shakes, mixed into yogurt, or on their own. There aren’t any rules. Go crazy!).

While the texture may be hard to get used to at first, I promise you…the health benefits of chia seeds are worth it! This pudding recipe below is a guilt-free option for a healthy dessert or snack, and even better…it’s delicious!

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Chocolate-Hazelnut Chia Pudding

Ingredients:

  • 3/4 cup unsweetened almond milk (I use the unsweetened version of Vanilla Almond Breeze)
  • 1/4 cup chia seeds (I have seen chia seeds at Trader Joe’s, Whole Foods, and Shaw’s…but I bet you can get them at most grocery stores nowadays).
  • 1 tablespoon of all-natural cocoa powder (feel free to add more if you want it extra chocolate-y!)
  • 2 packets of stevia (or 2 teaspoons of another all-natural sweetener)
  • 1/2 teaspoon of all-natural hazelnut extract (You can find this at Whole Foods or online, but vanilla, almond or maple extract would also do–just reduce the almond extract by half…it’s quite strong!)

Directions:

  • Pour the chia seeds in a bowl.
  • Mix the almond milk, cocoa powder, hazelnut extract, and stevia in a blender.
  • Pour the mixture over the chia seeds– stir for a few seconds–let it sit for at least 20 minutes (do not mix while the seeds are soaking).
  • After the 20 minutes are up the seeds should have absorbed all the liquid (if not, soak a little longer) and have a jelly-like texture. The pudding will get even thicker if you let it sit in the fridge for an hour or so.
  • Mix very well and serve cold.

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If you want, feel free to fanci-fy your chia pudding like me! You can layer it with any fruit you’d like (strawberries anyone?) and Soyatoo vegan whipped cream to make a trifle-like dessert. Anyone on the Scottish side of my family know how much I LOVED trifle as a little girl :).

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Hmm. That gives me an idea…

I just may need to create a vegan version of my favorite childhood dessert very soon…

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Healthfully yours,

Ashley Michelle

 

Sources:

What are chia seeds

Livestrong: The benefits of chia seeds

Livestrong: Medicinal healing properties of chia seeds

Powerful health benefits of chia seeds

Chia seed profile

The superfood that could change your body

The miraculous running food

Dr. Oz: Ancient super secret

Three cheers for chia!

Chia questions and answers


But WHERE Do You Get Your Protein??

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Credit: iStockphoto- Microsoft Partner

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Ah. The age-old question for vegetarians and vegans alike.

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If I had a dollar for every time someone asked me “aren’t you afraid you aren’t getting enough protein?” when I tell them I’m vegan, well, I’d have a pair of these Louboutins in my closet ;) .

 

I suppose the protein question  isn’t completely unfounded –after all, our bodies DO require protein in order to maintain/build muscle mass, regenerate/repair cells,  keep our immune systems strong, and prevent fatigue. The problem is, many people automatically assume vegans and vegetarians don’t have many or enough options for protein sources, and therefore we must struggle to get enough of it in our diets.

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Well, I’m here to tell you DON’T WORRY!

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There are plenty of ways to consume a perfectly healthy amount of protein while following a plant-based diet.

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According to the Centers for Disease Control and Prevention, the average man needs 56 grams of protein a day and the average woman needs 46 grams. Protein is certainly an integral part of our diets (as are fats, carbohydrates, and fruits/veggies), but I believe it is wise to keep in mind that these numbers are very flexible. Some people may require more or less protein than average. Because every body is extraordinarily different, everyone’s needs will naturally vary depending upon factors like height, weight, age, and level of activity– not to mention, if you are pregnant or breastfeeding. If you like visuals, I found an interesting chart here that gives a pretty cool little breakdown of average protein needs by body weight and activity level. As you can see, it’s pretty wide-ranging!

 

The reason most people may worry about vegans/vegetarians not getting enough protein is because not all plant-based protein is considered to be a complete protein. If one or two amino acids are missing from a protein source, it is considered to be an incomplete protein. In order to gain status as a complete protein, a food must contain all 9 essential amino acids that the body cannot generate.  Amino acids are essentially the “building blocks” of protein in that they join together to create a protein source your body can then use. There are 20 different amino acids in total, 11 of which the human body can make on its own. Therefore, it is “essential” the other 9  come from our diet.

 

Many vegan proteins contain some of the amino acids, but not all. These are considered incomplete proteins. Protein sources that contain all 9 essential amino acids are considered high quality or complete proteins. These essential amino acids are most commonly found in meat and animal products.  However, those following a plant-based diet need not worry about consuming complete protein at every meal. Your body is smart! It can combine amino acids (whether complete or incomplete) to get the proper protein it needs as long as the different types of proteins are eaten in the same day. In the past, it was believed that complementary proteins (two incomplete proteins that, when combined, provide all 9 essential amino acids) had to be eaten at the same time.

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Reminder: As always, I encourage you to consult your own nutritionist or doctor to find out your exact protein needs if protein intake is a concern of yours. There is a lot of conflicting information out there, so I’ll always urge you to do your own research and choose what is best for you. Plus, research provides a great opportunity to learn something new   :)

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Below you’ll find my list of some popular vegan protein sources and average grams of protein in each serving. If you’re bored with your typical protein routine, perhaps this list will help you to get creative with your next meal! And PLEASE don’t be discouraged by some of these items. They may sound strange…but everything on this list easily accessible and can be found at Trader Joe’s, Whole Food’s and/or in the natural sections of most large grocery store chains. I’ll also be posting a protein-packed, budget-friendly recipe in my next post to get you started.

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Vegan Protein Sources:

(**= Has all 9 essential amino acids)

  • Tempeh: 1/2 cup = 20 grams
  • Seitan: 4 oz. = 26 grams (Weird name right? If you haven’t heard of this one…read about it here)
  • Tofu: 4 oz. = 8 grams
  • Hummus: 2 tablespoon = 2 grams (depending on brand)
  • Quinoa: 1/2 cup cooked= 10 grams ** 
  • Soy Milk: 1 cup = 7 grams **
  •  Lentils: (legumes): 1/2 cup= 9 grams
  • Edamame: 1/2 cup = 8 grams **
  • Beans: (red,white, black, garbanzo, kidney etc…): 1/2 cup = 7-8 grams
  • Soybeans: 1/2 cup = 10 grams **
  • Spinach: 1 cup (cooked) = 5 grams
  • Peas: 1 cup= 9 grams
  • Broccoli: 1 cup (cooked) = 5 grams
  • Sprouted Grain Bread: 2 slices = 8 grams (Ezekiel 4:9 bread is an example of sprouted bread)
  • Brown Rice: 1 cup = 5 grams
  • Buckwheat noodles: 1/2 cup= 14-16 grams **
  • Nutritional Yeast: 2 tablespoons = 8 grams ** (This also has all 9 essential amino acids! I’ll be writing more about this great product in a future post! But you can read about it first, here).
  • Hemp Protein Powder: 2 rounded tablespoons = 6 grams (Hemp Protein)
  • Pea Protein Powder: 2 rounded tablespoons = 28 grams (Pea Protein)
  • Brown Rice Protein Powder:  2 rounded tablespoons: 15 grams (Brown Rice Protein)
  • Soy Protein Powder: 2 rounded tablespoons = 23 grams (Soy Protein)
  • Peanut butter: 2 tablespoons = 8 grams
  • Almond Butter: 2 tablespoons= 8 grams
  • Peanuts: 1 ounce = 6.5 grams
  • Pistachios: 1 ounce = 5.8 grams
  • Almonds: 1 ounce= 6 grams
  • Soy nuts: 1/4 cup = 12 grams (and ONLY 6 grams of fat!)
  • Chia Seeds: 2 tablespoons= 5 grams (GREAT addition to any diet. Read about their many benefits here)
  • Flax seeds: 2 tablespoons= 4 grams
  • Sesame seeds: 1 ounce= 6.5
  • Pumpkin seeds: 1 ounce = 5 grams

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Now I don’t know about you…but I think this list set you up for pretty decent argument the next time someone says you CAN’T get enough protein following a plant-based diet!

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Healthfully yours,

Ashley Michelle

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Sources:

Livestrong: Hemp vs. Pea Protein

Livestrong: Plant Protein

Livestrong: Is Edamame Good for you?

Livestrong: How much protein do women need?

Soy: A Complete Protein

FitSugar:Protein Chart

CDC.gov

Tofu as an alternative to meat

Vegetarian Proteins

Vegetarian Protein

Saavy Vegetarian